News and WODS

Childs Play

When my daughter, Rosemary, lost interest in soccer at age 8, I signed her up for the swim team. “She loves the water,” I reasoned. “This will be a perfect sport for her.” Rosemary practiced twice a week on and off for two years. Whenever I asked her about competing...

Four Podcasts You Must Listen To

Here are four CrossFit-friendly podcasts you don’t want to miss! Podcasts are all the rage, and there are a handful of people who are putting together some great content for us all to enjoy as a result. In the strength-and-conditioning world, there are a few...

The Importance of Benchmark WODs and Tracking Your Progress in Crossfit

Why you should track your progress, lifts, times, runs and numbers and which are the essential metrics for EVERY Crossfitter. The simple answer is that you should track all your progress. Every lift, workout, time, improvement, etc should be recorded because this will...

Protein-Packed Cookie Dough Bites

This weeks recipe is great for satisfying those sugar cravings and its packed with protein! Ingredients: 1 can chickpeas, drained and rinsed 1/8 cup rolled oats 3 TBSP smooth peanut butter/almond butter dash of cinnamon 1 tsp vanilla extract 2 scoops vanilla protein...

A Membership for Mental Health

BY AMY KIEVIT I struggled with the decision of whether to attach my name to this piece or leave it anonymous. On the one hand, I consider myself a supporter of the End the Stigma campaign, which aims to change perspectives on mental health through open discussion of...

Ladies! You’re Invited to a Free Ladies Night!

LADIES 80’s NIGHT at WCSC! THIS IS A FREE FITNESS CLASS FOR LADIES ONLY! Coach Marcie will lead a bootcamp style workout (cardio based with body weight to lightweight movements, no barbells, possibly a few jazzercise movements). This month it’s 80’s night at...

Small Changes; Big Results!

I’ll admit it, getting to the gym is hard. All I have to do most days is walk out of my office and I am in the gym. I love fitness, and I love the way I feel when I am consistent with fitness, but sometimes life gets in the way. The key here is when you fall off the...

Crockpot General Tso’s Chicken

This sweet and savory chicken is a quick and easy crockpot wonder!  This meal can even be pre-made on your meal prep day, and thrown in the freezer until you’re ready to put it in the crock pot. Ingredients: 1 lb boneless-skinless chicken breast (cut into 1 inch...

Fountain of Youth: Slow Aging With Hard Training

Aging and exercise: Do this and you’ll slow aging. Eat this, or less of it, and you’ll live longer. Before “do this” and “do that,” many of us simply need to know what aging is. Most people associate aging with the passing of years—the inevitable journey through...

HOW OMEGA-3 FATTY ACIDS CAN HELP ATHLETES ACHIEVE THEIR GOALS

Omega-3 fatty acids are an essential component of any healthy diet, but they’re especially vital for the nutrition of athletes. From enhancing heart health to reducing inflammation, these polyunsaturated fats provide a range of important benefits that active...

Crockpot Balsamic Pork Tenderloin

  This weeks recipe is a crockpot favorite.  Sweet and savory balsamic pork tenderloin is a versatile main dish that goes well with any side!  It also makes great sandwiches, or lettuce wraps. Ingredients: 1 ½ lbs Boneless Pork Tenderloin 1 cup low sodium chicken...

Four Reasons To Olympic Lift!

When I started lifting, the sport of Olympic lifting was king and all the other lifting sports were snickered at for attracting oddballs. Learn the four reasons why you should olympic lift! It was January in Utah and as I looked out my garage door, I saw another...

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